Strength

Front Squats

5 @ 75%
3 @ 85%
1+ @ 95%

Conditioning

For time: CAP 22

60 DB c & J
50 toes to bar
40 thrusters 40/30
30 box jumps
20 clusters 40/30 Rx+ 60/40 (Clusters only)

Strength

Deadlift

3 @ 70%
3 @ 80%
3+ @ 90%

Conditioning

In 5 mins
buy in 50/35 cal row
12 deadlifts 70/45k
8 box jump overs

rest 5 mins

In 5 mins
buy in 35/25 cal row
8 deadlifts 90/60k
8 box jump overs

rest 5 mins

In 5 mins
buy in 20/15 cal row
4 deadlifts 110/75k
8 box jump overs

Gymnastics

Handstand push up progressions

Conditioning

Amrap 18:
60 double unders
45 air squats
200m run
10 handstand push ups

Olympic lifting

Snatch

Conditioning

For time CAP 20:
25-20-15-10-5
Power snatch 35/25k
Toes to bar
Bar over burpees

Strength

Strict press

3 @ 70%
3 @ 80%
3+ @ 90%

Conditioning

9 min ladder:
3,6,9,12,15
Shoulder to overhead 50/35
Pull ups

Strength

Front Squat

3 @ 70%
3 @ 80%
3+ @ 90%

Conditioning

6 min amrap:
5 DB thrusters
10 DB step ups

3 mins rest

6 min amrap:
100m shuttle
200m row

Power Clean

Conditioning

5R, 2 mins on, 2 mins off:
5 power cleans 70/50
10 bar hop burpees
15 wall balls

Strength

Power emom
a. heavy deadlift
b. high box jump
c. kb swing
d. 100m shuttle
e. rest

For time:
21-15-9
toes to bar (or knee raises if you don’t have 20 t2b unbroken)
box jumps

Strength

Front squat

5 @ 65%
5 @ 75%
5+ @ 85%

Conditioning

3RFT:
Run 2 laps
15 front squats 50/35k

Gymnastics

handstand push ups

Conditioning

In 20 minutes:
Row 1000/800m buy in:
then
50 pull ups
50 air squats
35 pull ups
35 air squats
20 pull ups
20 air squats